Cures for Flat Feet That Actually Work

Do your shoes wear out in odd patterns or have aching feet while at work? You might not realize it, but you could have flat feet.

Don't worry, as here are practical flat-foot management solutions!

Foot Strengthening Exercises

Adding these exercises to your workout routine can improve poor foot mechanics and strengthen weak muscles. Avoid putting strain on the muscles during exercises, and start with minimal repetitions. Increase the intensity slowly, and most importantly, be consistent.

Heel Raises

Heel raises increase your deep foot muscle control and movement.

1. Stand on an even floor with your back straight.
2. Keep your feet at a distance of at least one foot.
3. While keeping your forefoot locked to the floor, slowly raise your heels and bring them back down.

Use a chair for support if you find it hard to perform heel raises. You can also increase the intensity by trying to hold the raised heels for two to three seconds.

Towel Curls

Work on your toe flexors with these effective towel curls.

1. Place a chair on the floor and sit with your back aligned.
2. Spread a small towel near your right foot.
3. Now, place your right foot over the towel and use the toes to pull in the towel.
4. Keep the heel and the other foot in place while working on your toes.

Orthotic Insoles

These medically designed insoles are fantastic at fixing the feet's biomechanical issues. Orthoses are also recommended for pressure redistribution and better foot support. They are broadly divided into two types:

OTC Orthotic insoles

This type can be bought online or at your local pharmacy. These OTC orthotics come in two types: soft and rigid. Soft orthotics are excellent shock absorbers. Rigid orthotics help stabilize foot movement.

Custom Orthotics

Some foot problems, like severe flat feet, need a podiatrist's assessment. They mold the orthotic insole to your unique foot shape, providing more targeted support.

While orthotics won't cure your flat feet, they will make you carry out daily activities comfortably.

Pain Management

Flat foot pain can usually be managed with exercise and rest. However, some cases may have chronic pain. These cases need a pain management plan. You can use ice therapy, foot massage, or OTC NSAIDs for mild pain and swelling. However, prescription pain killers will be advised to patients with severe symptoms.

Therapy Sessions

Seeing a physical therapist is a smart way to address gait and movement issues. They will devise training and exercises for better joint alignment, balance, and gait. 

Surgical Options

Conservative treatments work well for most cases of flat feet. However, they may not help those with structural foot deformities or rigid flat feet.

Common surgeries for flat foot treatment include:

• Tendon transfer
• Arthrodesis
• Osteotomy
• Subtalar implants

The surgical procedure is decided after an extensive evaluation by a team of surgeons.

Lifestyle Changes

Healthy lifestyle changes can help manage flat feet. This applies if you have flexible flat feet, a structural deformity, or another issue. Most healthcare professionals recommend working on the following changes:

Managing Weight

If you are overweight, your feet and joints have difficulty and can be easily strained. Managing your weight should be a top priority when dealing with flat feet. Make healthy lifestyle choices like avoiding processed and oily foods. Don't hesitate to consult a nutritionist for better BMI management. 

Avoid Straining the Feet

Note your daily routine and avoid any activity that can strain the foot muscles or ligaments. Choose exercises with a low impact. For example, switch to swimming or a treadmill walk instead of cycling or hiking.

Most flat-foot people have mild symptoms like joint swelling or heel pain. However, chronic cases will require patience and consistency for the best results. Now that you know all the treatments available for flat feet, stop waiting for the symptoms to disappear. The earlier you act, the better the outcomes will be. It's in your hands to decide whether you want to live with foot pain or take the first step to walk your way to a pain-free life.